5/29/25 0530-0615 – Bum Knee Beatdown
Clear skies at Wakanda, 54°, low wind. Gorgeous morning!
Pax:
Chubbs
Isosceles
Footloose
Wario
Meatloaf
Lyman
Gulliver
Guardian – Q
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo – “Leave no man behind, but leave no man where you find him.”
Warmarama IC: SSH, arm circles fwd and reverse, squats, lunges
The work: Circuit work with Cindy – 40 sec work/20 sec rest
Circuit 1 (x3 sets): Goblet squats, block merkins, Cindy Am Hams, Deadlifts, OH presses, Block plank hold
Circuit 2 (x3 sets): Block swings, Alternating step-ups on block, Cindy upright rows, Thrusters, LB Cindy’s, Curls
I will make a slight change to this format to incorporate the AMRAP at the end.
COR
NOR
6- Chubbs (Guardian BIF lol)
Announcements
LDP3 – Iso with a great nugget for consistency. Create your identity rather than trying to chase a result
Prayer
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